Week 3’s goal is to continue to build up endurance, reinforcing proper techniques and developing good habits. You will strengthen your aerobic activity and learn how to challenge your metabolism to burn higher amounts of calories and fat. You will advance your speed, resistance, and power. You will consistently stay within an upper moderate range of peak performance. Ultimately, you will routinely be working on a 65 minute time period, and incorporate one, two-a-day workout into the routine to bust through plateaus.
If you are looking to mix it up off the preset programs, here is mid-level long program that you can add once a week.
Use the manual mode on the machine. If using a machine with moveable handles, push and pull with effort, change your grip from the middle to the top of the handles as this will work different areas of the back.
Mid-Intensity, Long Intervals (60 minutes)
Setting: Manual. You’ll increase your intensity by adjusting the ramp and the RPM.
1. Begin with a 5 minute warm up; perform five 5-minute intervals at an effort level around 6.
2. Low ramp, Low resistance, high RPM at 5 minutes
3. Between each interval, recover with 3 minutes at a moderate intensity (effort level 4-5) by slowing your RPM.
4. Med ramp, Low resistance, high RPM (backward pedal) at 5 minutes.
5. Between each interval, recover with 3 minutes at a moderate intensity (effort level 4-5) by slowing your RPM.
6. High ramp, Low resistance, high RPM at 5 minutes.
7. Between each interval, recover with 3 minutes at a moderate intensity (effort level 4-5) by slowing your RPM.
7. Med ramp, Low resistance, high RPM at 5 minutes.
8. Between each interval, recover with 3 minutes at a moderate intensity (effort level 4-5) by slowing your RPM.
...
... middle of paper ...
...end of the week. You are getting more fit. You have increased your endurance; your heart muscle is stronger and there is more pep in your step. Of course, your legs are sore from all the use, but if you’ve been doing the wall squats daily, you can probably feel the muscle firming up by now. Don’t overlook stretching! Everyone’s body is different and results vary, but this week you should have really noticed changes. Your body is kicking into overdrive to burning away stored fat.
It’s time to review your diet. Is there excess in your diet or have you skipped or cut short any workouts? This is a good time to tweak those items. By now, you’ve realized how important it is to chart your food and beverage intake. Counting calories works and it’s a simple formula: If you burn more calories than you take in that equals weight loss. The hard part is putting it to practice.
6. Mike, Jonathan N., M.S., and Len Kravitz, Ph.D. (2009). "Recovery in Training: The Essential
Before beginning this program, warm up by doing light activity such as riding a stationary bike for 5-10 minutes.
During the first one or two minutes of exercise, before the heart has pumped enough oxygenated blood to the working muscles, the muscles are powered by anaerobic energy. In order for these muscles to continue exercise, the body must supply them with continuous supply of oxygen, the more efficiently this is done, the better the cardiovascular fitness level. During cardiovascular conditioning, a program such as interva...
* each workout begins with a 5 minute jog on the treadmill followed by dynamic
Running the same routine over and over since August 14, 2004 and it is now October 6th. Bodies are aching, feet are sore and we all feel as though
This test was performed on a 31-year-old untrained female. The subject was 31 weeks pregnant at the time the test was performed. This subject will be referred to as subject one for the remainder of this report. Subject one’s height was measured using a stadiometer and her weight was measured using a tenita scale. Her height was reported to be 163.3 cm and her weight was reported to be 96 kg. Subject one was then placed on the cycle ergometer and the seat height was adjusted. Her knee flexion was measured using a goniometer and was 20° flexed. Subject one reported her resting heart rate to be 100 beats per minute (bpm) and her resting blood pressure to be 120/80 mmHg. These values of resting heart rate and resting blood pressure were given by subject one and not measured. Subject one was instructed to begin a 4-minute warm-up, pedaling at approximately 50 revolutions per minute (rpm) with no resistance. Following the warm-up, the 6-minute exercise phase began and subject one was instructed to maintain a 50 rpm pedaling rate for the duration of the test. Based on the training level reported by subject one resistance was set using a weight of 1 kilopond. The heart rate was reported by the first technician and was instructed to report heart rate during the last 15 seconds of every minute by the second technician. The heart rate was then multiplied by 4 to result in an overall heart rate of beats per minute. These values can
This program consists of 6 continuous training blocks. Each workout should be completed in the chronological order from start to finish. There are 36 total workouts, therefore, it should take approximately 7-8 weeks to finish the program after adding in rest days (~ 2 time per week).
I also concluded that the breathing rate did gradually return to resting breathing rate from working breathing rate during the recovery time after the exercise have stopped.
After my September health evaluation, I noticed the strengths and weaknesses of my body. Because of my rigorous soccer schedule, my cardiovascular endurance, muscular endurance, diet, and body composition were all optimal. After the preliminary fitness testing, my results were exceptional. However, despite my active lifestyle, I noticed a few negative aspects in my overall health. First, my muscular strength was not up to par with what I would have liked it to be. Next, my sleep schedule was inconsistent and insufficient. Lastly, I was not consuming enough calories. Each issue I addressed in the following months with my SMART goals and methodical progression.
I’m going to mix it up and do it more elaborate but, I want to have simple challenging exercises that don’t require any equipment. This will be easier and more convenient. I will plan to do this 4 days out of the week because I think it’s important to have a couple off days to let your body rest and recover. I will plan to mix it up everyday so it’s more exciting and so I don't get bored with it. I will plan to do every workout every time I workout. I will also split it up and do it for 1 complete hour. As the days increase the more difficult I will make the intensity. I feel this workout plan will work the best for
Week 1’s goal is to build up endurance, focusing on proper techniques and developing good habits. Ultimately, you will advance from 25 minute session to 50 minutes in seven days. There will be an emphasis on lower level intensity as you enhance your aerobic activity increasing endurance and lung capacity while burning off stored fat.
Variation. Train with as much variety as you can. Compound sets are a must have technique to use in your training. This is conducted by performing a regular set for one specific muscle group and then doing another set for the same muscle group but this time doing a different exercise.
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Progressing activity gradually prevents overexerting the heart and pulmonary system and promotes attainment of short-term goals (Gulanick & Myers, 2007, p. 9). ADD
Often, it's a good idea to start with short increments of physical activity then, with time build up to 30 minutes of exercise at a time. Next, after one can perform physical activities for 30 minutes one should set goals for themself. A goal one could set for themself might be to increase muscle mass and strength. Some exercises that increase one's muscle mass and strength include aerobic, strength, and stretching. An example of an aerobic exercise would be a brisk walk, running, cycling, swimming, basketball, tennis, and soccer. An aerobic exercise should be 20 to 60 minutes (duration) at a time, for 5 days a week (frequency). The level of an aerobic exercise (intensity) would be 55% to 90% maximum heart rate. The progression process of an aerobic exercise would be the initiation phase (3 to 6 weeks), the improvement phase (5 to 6 months), and the maintenance phase (plateau in grains in fitness). Some examples of strengthening programs include weight lifting, pilates,